Three exercises to help fix Heel Pain

Heel pain can be a debilitating complaint stopping you carrying out the activities you want to do. Here are three exercises you can do at home to help fix your heel pain.

Single Leg Isometric Hold.

Standing with one foot on the edge of the step.

Keep knee straight. Hold this position for up to 30 seconds. 

You will find that any pain should start to subside as you carry out this exercise, it will also build up your neurological tolerance to the pain as well as helping to strengthen the area. 

Carry out this exercise if you have any pain in your heel, eg after a walk, etc. 

DO NOT allow your heel to fall below the line of the step. 

 

Single Leg Calf Raises.

Standing with one foot on the edge of the step.

Raise up lifting the heel as high as possible.

Slowly lower the heel below the line of the step.

Repeat. 

Take around 6 seconds to do each repetition. 

DO NOT DO this exercise if your pain is on the boney area at the back of your heel. 

Do 2 sets of around 10 repetitions. 

Progress over several weeks until you can comfortably do 15 repetitions.

At this point add weight (eg a rucksack with books or weights in). 

Add enough so you are only able to do around 10 repetitions and once again build up to 15 repetitions.

 

 

Single Leg Calf Raises with dorsiflexed (raised) toes.

Standing with one foot on the edge of the step and your toes on a fasciitis fighter or rolled up towel.

This will give a greater stretch at the base of the foot. 

Raise up lifting the heel as high as possible. 

Slowly lower the heel below the line of the step

Repeat. 

Take around 6 seconds to do each repetition. 

DO NOT DO this exercise if your pain is on the boney area at the back of your heel.  

Do 2 sets of around 10 repetitions.

Progress over several weeks until you can comfortably do 15 repetitions.

At this point add weight (eg a rucksack with books or weights in).

Add enough so you are only able to do around 10 repetitions and once again build up to 15 repetitions.

 

Help! I can’t do any of those, it hurts too much.

If you are unable to do the above exercises due to pain or lack of strength then start by using two legs and slowly build up until you are able to carry out the exercises on a single leg.

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